I hate counting calories. Honestly, what could be more annoying than tracking your food on a daily basis? Unfortunately, I’ve learned that there are times when that is exactly what we must do (temporarily).
When you have completely fallen off the path of eating high nutrient foods.
When you are facing medical conditions or injuries.
When you need to track a certain individual category such as sodium, carbohydrates, etc.
When you’ve hit a plateau in your wellness journey.
You may also want to track when you are traveling just so you don’t go crazy when eating out.
My 3 friends (that I grew up with) and one grown daughter were at our bi-weekly (okay, sometimes weekly) lunch last week when the subject of “my fitness pal” came up in conversation. It seemed that most of us used this method of tracking at one time or another. Super easy to utilize!
If you are looking for a good way to track your daily nutrients and/or exercise, check it out.
They also have a phone app, which makes tracking incredibly easy.
Happy tracking! ;)
Some of you may have noticed that I’ve recently started taking a more laid back approach to being healthy and I’ll tell you why.
- We have an obesity crisis in America. Today, 5 out of 7 people on the elevator at my college were not only overweight but they were obese. Beside myself, they were all under the age of 21. We have to start from the basics and teach people realistic guidelines. There are so many of you that are far ahead of the fundamentals of good nutrition and exercise that I decided to take a step back and re-evaluate how I can help those that are not equipped with the same information.
- My years of study have taught me that you don’t need to give up certain nutritional food groups unless you are actually having a problem, intolerant or allergic. I’ve come a long way since I was at the point where I could barely eat anything and I still can’t tolerate lactose, milk and soy. I try to stay away from those foods. I feel better if I don’t eat a lot of meat products but I’m fine when I eat fish. You have to figure out what works for you. For example, I’m not going to tell someone who feels perfectly fine when they eat gluten to give up gluten.
- Balance is key to maintaining a healthy lifestyle. A lot of people get stuck on either intense workouts or restrictive diets (or both) but they don’t understand that being healthy long-term requires a balance between high nutrient food, realistic exercise programs and taking care of themselves mentally as well as spiritually.
- For those of you that don’t know me, I’m a medium size person and I’m okay with that because I know I’m healthy. Study after study shows that being obese takes a toll on the body but it’s just as dangerous to be skinny or medium if you are eating junk and spending most of your time being inactive. I’m pass the days of forcing myself to be a size I wasn’t born to be. When people force their bodies to be thinner than they are meant to be, they are most likely cheating themselves out of valuable nutrition. If you come to me for help because you want to be “skinny”, unfortunately I will have to turn you away. I will not compromise my beliefs for vanity.
- I’ve said it before and I’ll say it again, “Diets” don’t work but guess what, neither does eating processed food, tons of sugary foods and junk food. You want to eat as much high nutrient food as possible. People make it harder than it needs to be. Don’t get me wrong, there are times, I go through phases where I want to eat an entire cake in one sitting (PMS) but again, it’s all about balance. Obviously, eating cake everyday or even once a week, wouldn’t be good for me but having an occasional piece at a b-day party isn’t going to kill me either.
I’m committed to continuing my education so that I can learn the best ways to instruct people how to be healthy sensibly. Unless someone has a food allergy or intolerance, I won’t be suggesting they give up a nutritional food group. “Skinny” will be thrown out of my vocabulary. Anything we become obsessed with usually doesn’t turn out well. Eat clean, move your body and be kind to yourself and those around you.
Unfortunately, I can’t remember where I found this simple but powerful saying.
Someone asked me the other day…”How do you eat perfectly all the time?”
My answer surprised them…
BUT, I eat clean about 85-90% of the time so those times I do treat myself, I don’t have to freak out.
See, I spent over 11 years away from my family and friends and now that I’m living back in my hometown, I’m going to enjoy the occasional cupcake that one of my friends brings to our weekly luncheons or have a slice of birthday cake at family birthday parties.
I’ve learned a lot about nutrition and food psychology over the past 11 years and even more so in the past 3 years.
Deprivation will get you in a lot of trouble mentally and physically so the key is to learn to balance.
Don’t let food rule your life. Eat clean most of the time but enjoy a treat every now and then.
My bulletin board…
P.S. I’m sorry I haven’t had time to blog but I want to thank all of you that still take the time to read my past articles. I’m going to try to blog once a week but you can find quick tips (daily) on my face book page at www.facebook.com/devitamin. Just make sure you hit the LIKE button at the top. See you there. :)
I love watermelon almost as much as I love dark chocolate so when I’m sick or injured (not sure which category I fall into, right now), I constantly crave it. Maybe it’s because it’s filled with antioxidants.
Everyday (for the past couple of weeks), my evening snack has been a glass of watermelon slushie and Orville Redenbacher Natural Simply Salted 50% Less Fat popcorn. Quite satisfying, I must say. :)
Watermelon Slushie (for one)
6 pieces of Watermelon (iPhone size pieces)
1 and ½ teaspoons of Lime Juice
5 Ice Cubes
6 ounces of water
If I were able to drink alcohol, I would probably add vodka on occasion but for now, I may try to make popsicles out of the juice ( just to change things up).
Hope you are all enjoying your summer!
“Summer meant watching cartoons all morning, roaming the neighborhood all day and going back home when the streetlights turned on.”
As you know, I believe that a healthy diet can solve (or at least significantly help) numerous medical conditions, but unfortunately not all of them (dangit). I’ve recently been dealing with some medical issues that are taking up a large portion of my time. With that said, I’ve had to scale back a little on blogging. :/
I’ve decided to shift my Vitamin De blog a bit and focus (even more) on healthy, quick and easy meals. At first, I thought this would only interest other’s that are going through illnesses, but then I realized it applies to anyone that just doesn’t have the time to make elaborate meals.
I need your help! I don’t have a lot of energy (right now) to spend all day in the kitchen so my main priority is to make my breakfast green smoothie. I’ve gone a few days without and it just made me feel worse. I’ll be looking for lunch and dinner recipes that have the least amount of ingredients possible or any other efficient kitchen tips.
Vegetables: I will be buying packaged or pre-cut whenever possible/affordable.
Beans: I will be using low sodium canned beans (rinsed in cold water) instead of soaking dried one’s.
Rice: I’ll be using Microwavable Minute Ready to Serve Brown Rice single servings instead of making a full pot.
Vegetable broth: I’ll be using low sodium broth instead of making my own (even though Wendy’s recipe is awesome).
Your help will be much appreciated!
*I will definitely post to my blog when I can and I will continue to share information that I come across on www.facebook.com/devitamin
*When possible, I’m going to try to post my medical journey and some stories I’ve written in the past. You can find this information at www.de-light12.com. In the upper right hand corner of that page, you will find the “about me” section and also, the link to follow my blog via e-mail. Come hang out with me!
Thanks for your patience and understanding. I’m convinced we can be healthy without spending all day in the kitchen! Let’s do it!
Some think of “slow cooker” aka “crock-pot” cooking as a winter kind of thing, but I’d have to disagree. Who doesn’t want to throw a bunch of ingredients in a container and have dinner ready in 6-8 hours? Plus, you don’t have to heat up the house by turning on the oven. Efficient? I’d say so.
Below is a Chili recipe but it’s slightly different and “lighter” tasting because of the sweet potatoes that are used.
Sweet Potato Chili
2 big sweet potatoes, peeled and cut into 2 inch chunks
2 big garlic cloves, minced
1 (15 ounce) can red kidney beans, drained and rinsed
1 green or red bell pepper, seeded and chopped
1 (14.5 ounce) diced tomatoes (I used Hunts Diced No Salt Added, Basil, Garlic and Oregano)
1-tablespoon chili powder
1 teaspoon smoked (or regular) paprika
½ teaspoon sea salt
1 and ½ cups of water
Use a 5-6 quart slow cooker. Peel and chunk the sweet potatoes and add to the pot. Follow with the peppers, can of tomatoes, the beans, garlic and seasonings. Pour in the water. Cover and cook on low for 6-8 hours.
Such great flavor and so healthy for you!
Recipe from crockpot365.blogspot.co.uk
*I’ve revised it.
I’m fairly certain that my breakfast (green) smoothie saves my life everyday. As most of you know, I was visiting my daughter in South Korea for (give or take) 12 days and in that time; I didn’t make the proper arrangements to prepare my morning drink. I didn’t fully feel the effects until a couple of days before I left and I have been paying for it since I arrived home. I feel like I’ve literally been hit by a double-decker bus and I barely have enough oomph to open up a dark chocolate bar. I’m not worried because I know as soon as I’m back on the “smoothie”; I’ll be bursting with energy again.
My friend Dee whom I’ve known forever and is the reason, I have to spell my name “De” instead of “Dee” wrote me yesterday asking me how I prepare my smoothies for the week. Below is my response…
On Sunday, we make breakfast smoothies for Monday through Friday. We store Monday and Tuesdays in the fridge and Wednesday through Friday in the freezer. You have to get the freezer-stored smoothies out the evening before and of course, shake well.
We use these containers…
If you decide you want to start drinking breakfast smoothies, the links below will help you get started. It will honestly be the best decision you ever make. Dramatic? I think not. :)
Okay, it’s almost 8:00 am here in England, which means it’s time to drink my breakfast. Catch you later!
As I stated on my face-book page: Mr. Manatee and I discussing the importance of a plant-based diet. He resides in an aquarium in Seoul Korea.